Workouts are based on many factors, mainly the 3 training principles of time, intensity and volume; however you control the weight, rep speed, rest and other variables. Don’t worry if you cannot keep up or complete the whole workout. Do what you can, but do it often. Complete them at your own risk!
What you will need:
2 Kettlebells of different weight
Pull Up Bar
Ab Wheel or barbell with 2 45’s on each side
Warm up: KettleBell Complex Each side 10 swings, 10 cleans, 10 snatches,
Joint mobility- make circles with all joints, starting with the head, work your way down to shoulders and so on. 3 min to hit all joints.
Starting on Right Side: pyramid up and down
1 kb windmill
2 Toes over bar (hang from bar and lift your legs over your head and the bar
3 TRX Pikes
4 Ab Wheel Rollouts
for the next set add:
2 Toes over bar3 TRX Pikes
4 Rollouts so the second set would look like:
2 kb windmill
4 Toes over bar (hang from bar and lift your legs over your head and the bar
6 TRX Pikes
8 Ab Wheel Rollouts
1 min rest in between each set.
Do as many rounds as you can to top of pyramid, then reverse by subtracting in the same order you went up with so your last set is the set you started with.
Note: perform exercises at your own risk, make sure you have proper form.